Breathing exercise · 3 · 8
How to use Double-inhale sigh for a lonely evening, after a difficult conversation
A two inhales stacked together, then everything out through the mouth pattern, counted for you on screen.
Follow the circle. It counts for you.
How it works
Stack a small second inhale on top of the first, then let it all go through your mouth. Difficult conversations leave a residue. This is for the residue. Notice what's solid: the floor, the chair, your own weight.
Why it can help
The stacked inhale is the important part. One breath in, then a small extra sip on top.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 3s | 0s |
| Exhale | 8s | 3s |
One round is 11 seconds. At the default 10 rounds this practice runs 110 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- as a way to mark the end of the working day
- on a train or a bus, with your bag on your lap
- when your hands are cold and your chest is tight
Tips
- If you lose count, start the round again rather than guessing.
- Practising when you are calm makes it available when you are not.
- Because there is no pause, you can keep this going while walking or talking.
Please note
The double inhale is gentle, but if you feel lightheaded, reduce it to a single inhale and a long exhale. Stop if you feel dizzy. If you have a heart or lung condition, check with a doctor before starting a new breathing practice.
If this rhythm does not suit you, try Physiological sigh: 5 rounds for the middle of the night, when you are somewhere noisy, Coherent 5-5 breathing — 5 · 5 — for days when everything is too much, after a difficult conversation or Beginner box breathing: 10 rounds for coming down after exercise, before something difficult.